Four Bean & Beef Casserole

Four Bean & Beef Casserole

This four bean and beef casserole recipe uses a four bean mix of legumes, including red kidney beans, baby lima beans, chickpeas and butter beans.

CAL P/SERVE
413
kJ P/SERVE
1730
FAT P/SERVE
15.4g
CARBS P/SERVE
22.9g
PROTEIN P/SERVE
41.6g
SUGAR P/SERVE
8.4g
SODIUM P/SERVE
327g
FAT
%
3.1%
ENERGY RDI%
19.8%

As well as being delicious, this mix is low in fat, high in fibre and because they’re low GI, keep you feeling full for longer.

This could be described as the perfect weight loss dish because it's low in fat, sodium and sugar, and is high in protein.

This recipe is low in fat and is a good source of protein.

Ingredients

  • 300g fillet or porterhouse steak
  • 1 tbps. olive oil
  • 2 garlic, crushed
  • ½ onion finely sliced
  • 4 cup mushrooms, quartered
  • 2 chopped tomatoes
  • 1 can four bean mix, drained and rinsed
  • 1/2 capsicum, chopped
  • 1 large carrot, chopped
  • Sprinkle of italian herbs
  • 1 cup water
  • 1 cup cous cous, cooked as per instructions
  • Handful parsley, finely chopped
  • Salt and pepper to taste 

Method

  1. Heat 1 tbsp. olive oil in a pot on med heat. Saute onion and capsicum until softened, approx. 5 mins.Add garlic and beef and saute until browned.
  2. Add diced carrot, cook until softened, you might need to add a little water.
  3. Add mushrooms and dried herbs and cook for further two minutes until slightly softened.
  4. Drain and rinse four bean mix and add to pot.   Then add the chopped tomatoes and parsley, season with S & P.
  5. Simmer for 10 minutes or until meat has softened.
  6. Serve with cous cous.  Garnish with parsley.

Nutrition Table

Servings: 3 Serving size:485g
Average Serve Average 100g
Energy 1730 kJ 356 kJ
  413 Cal 85 Cal
Protein 41.6 g 8.6 g
Fat, total 15.4 g 3.2 g
- Saturated 3.5 g 0.7 g
Carbohydrate 22.9 g 4.7 g
- Sugars 8.4 g 1.7 g
Sodium 327 mg 67 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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